You can bounce, jump or jog on a mini trampoline. But instead of doing random movements, focus on rebounding exercises to stay in shape while having fun.
Using a mini trampoline for training isn’t just about having fun and bringing out the child in you. It can help you get in shape, strengthen your muscles and improve your health. Bouncing or jumping is not the only movement involved in the bouncing or rebounding exercise. You can replace the hard surface with the mini trampoline to perform exercises like high knees and jumping jacks. One of the benefits of rebounding is that people of all fitness levels can do it. This means you don’t have to worry about being a beginner or an older group. Just choose the right rebound exercises to stay fit and have fun.
What are rebound exercises?
These are low-impact workouts performed on a mini-trampoline, also called a rebounder. Rebounding consists of a multicomponent approach that involves physical fitness, strength and balance training, body stability and coordination of muscle responses, according to research published in the Science and sports reviewed in 2017.
“Rebounding involves various movements, such as bouncing, jumping or running, which use the elasticity of the trampoline to reduce the impact on the joints,” says fitness expert Yash Agarwal. It is suitable for different fitness levels as it can be modified to meet individual needs. For seniors, the low-impact nature is joint-friendly, helping them stay active without too much strain. Rebounding exercises also improve balance, which is beneficial for preventing falls. “For beginners, rebounding provides an easy-to-start workout that can be gradually intensified as fitness improves,” says the expert.
What are the health benefits of rebound exercises?
- Promotes joint health: The trampoline absorbs a significant amount of impact, reducing stress on the knees, hips and lower back.
- Improves cardiovascular health: “Continuous rebounds elevate the heart rate, thereby improving circulation and endurance,” explains the expert.
- Strengthens muscles and bones: They help develop muscles, particularly in the legs, trunk and glutes. A study published in Curéus in July 2024 showed a notable improvement in muscle strength in participants who underwent rebound training for 16 weeks. “They also promote bone density, potentially reducing the risk of osteoporosis,” explains the expert.
- Improves lymphatic flow: The up and down movement promotes lymphatic drainage, which helps with detoxification and immune function.
- Improves balance and coordination: Rebounding requires stability, which can improve balance and coordination.
- Supports weight loss: Bouncing on a trampoline can burn calories efficiently, helping to lose weight. A 2016 study published in the International Journal of Sports Sciences showed that mini-trampoline exercise could help reduce body fat percentage.
- Reduces stress: Physical activity on a rebounder can release endorphins, which can reduce stress and improve mood.
- Increases core stability: Such exercises engage the core muscles, contributing to better posture and core strength.
Rebound exercises: the best movements to do
1. Basic rebound
- Stand on the trampoline with your feet shoulder-width apart.
- Gently bounce up and down without lifting your feet from the trampoline.
“Do the basic bounce, which targets the legs, calves and core, for 1 to 2 minutes; repeat for 3 to 4 sets,” says Agarwal.
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2. High knees
- Start bouncing slowly on the trampoline.
- Gradually, alternately lift your knees toward your chest, as if running in place.
High knees are good for your core, glutes, and thighs. Aim for 20 to 30 high knees per leg; 3 sets.

3. Jumping jacks
- Bounce on the mini-trampoline.
- As you bounce, extend your arms and legs outward.
- Put them together, like standard puppets.
The arms, legs, core and shoulders are engaged in this rebound exercise. Go for 20 to 25 repetitions; 3 sets.
4. Twist
- Jump on the mini trampoline.
- Turn your lower body to one side while keeping your upper body straight.
- Alternate sides with each jump on the trampoline.
The obliques and core are targeted during this rebound exercise. Go for 20 repetitions; 3 sets.
5. Crouching bounce
- Perform a small squat bounce by lowering your body and bending your knees as you land.
- Maintaining a squat position, bounce up.
“This exercise will strengthen your glutes, hamstrings, and quads. Aim for 15 to 20 repetitions; 3 sets,” specifies the expert.
6. Tuck jump
- Jump high on the mini trampoline.
- Bring both knees closer to your chest.
- Land on the trampoline with your knees slightly bent.
The muscles targeted in this exercise are the core, glutes and quadriceps. Try to do 10 to 15 repetitions; 3 sets.
7. Heel-to-toe bounce
Alternate bouncing on the trampoline from heel to toe with each bounce, simulating a running motion.
The targeted muscles are the calves and thighs. Do this for 1 to 2 minutes; repeat for 3 to 4 sets.
8. Lateral bounce
Bounce on the trampoline from side to side, shifting your weight from one foot to the other.
This exercise is good for the glutes, thighs and core. Do it for a minute; repeat for 3 to 4 sets.
9. The arm rises with rebound
- Bounce lightly on the trampoline.
- Raise your arms above your head.
- Bring them back in sync with the rebound.
“This workout aims to strengthen the shoulders, arms and core. Do 20 repetitions; 3 sets,” specifies the expert.
10. Front kick
- Start by bouncing on the mini-trampoline.
- Alternate kicks in front of you with each bounce to strengthen your hamstrings, glutes, and core.
Do 10 to 12 repetitions per leg; 3 sets.
Precautions to take during rebound exercises
- Start slowly: Beginners should start with basic, low-intensity movements to get used to the rebounder.
- Maintain good posture: Keep your core engaged, back straight, and make sure you don’t slouch.
- Use support: Some rebounders have stability bars, which can be helpful for balance, especially for beginners or older people.
- Wear supportive shoes or walk barefoot: Both options provide good grip and reduce the risk of slipping.
- Avoid overwork: Listen to your body, don’t push it too hard and rest whenever you feel the need.
- Stay hydrated: Such exercises, although low impact, can still lead to sweating, so drink water before and after training.
- Inspect the equipment: Make sure the trampoline is stable and well constructed to avoid accidents.
Can you do rebound exercises without a trampoline?
You can do rebound exercises without a trampoline and opt for these alternatives:
- Foam mat: For low-impact exercises with a rebound-like feel, you can use foam mats for a slight rebound.
- Balance cushion: Balance pads add instability, work the core muscles and balance, but without the same rebound effect.
- Airboard: Pneumatic steppers or inflatable balance trainers mimic stability work without the bounce height.
- Exercise ball: For seated exercises, stability balls provide some bounce and core engagement.
- Bodyweight plyometrics: Exercises like squat jumps and high knees on a soft surface can simulate some rebound effects.
Rebounding exercises, which use a mini trampoline, can help lose weight and strengthen your arms and legs. These exercises can be done by people of different fitness levels, but they should start slowly.
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